Strength: Box Squat 6 x 4 (80%) Strength 2: Split stance Barbell squat 3 x 8 each leg Strength 3: Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory [...]
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4x3 Strength 2: 4 Sets 2 Strict Muscle Up + 3 Muscle Up + 5 Ring Dips Workout: Every 8 min x4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell [...]
Strength 2: Clean from blocks at knee 3x3, 2x2, 2x1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x10 (pull to hip) Dumbbell Press x10
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Back Squat 4x8 (75%) Strength 2: Every 3 min x10 (30min) Snatch Sets 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: 3 Rounds for time 10 Strict handstand push-ups 20 GHD Sit Ups 40 Double Unders 100ft Handstand Walk Accessory [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
WOD: 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups M 95 lb. F 65 lb.
Strength: Front Squat build to 3rm then drop to 80% and do 2xMax Reps Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Bike 10 Clean and jerk 185/135# 50 Cal Bike
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Today is a Rest Day! Rest Day Recovery is made for days like this…
Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
Workout: For Time 30 Muscle ups Workout 2: 10 Min Assault bike for max cals
